Vegetarian Diets

Vegetarians vs Meat Eaters

Which is Better?
Vegetarian diets typically consist of fruits, vegetables, and whole grains. If a vegetarian does not include vegetable proteins (soy, tofu, etc.) and does not carefully plan meals to ensure consumption of all essential nutrients, deficiencies may occur.

• Vegetarian diets are high in: vitamin C, fiber and folate.
• Vegetarian diets are low in: calcium, protein, iron, zinc and vitamin B-12

It is possible to obtain all essential nutrients by eating a completely plant-based diet, however the planning is critical to the health. Poorly planned diets can lead to nutrient deficiencies. As always, it is also important that we base our dietary decisions on scientific evidence rather than on myths and misconceptions.

What are the advantages and disadvantages to being a vegetarian (no animal products)?

Disadvantages:
Vegetarians (vegans) have difficulty consuming enough of the following nutrients:

• Vitamin B-12
  Found in animal products only, fortified cereals, soy products
• Vitamin D
  Found in milk, margarine, soy milk & cereals
• Iron & zinc
  Besides meats, poultry, chicken & fish, these nutrients are found in: whole grain foods, soy foods, beans, dried fruits, nuts and seeds. Consuming foods high in vitamin C with iron foods will help to increase the absorption of the iron.
• Calcium
  Studies have found that diets of vegetarian children are most likely deficient in calcium. Excellent sources of calcium include milk, yogurt and cheese. Plant products include: cereals, juices, beans, tofu, soy foods, dried figs and almonds.

Vegetarianism is not recommended for young children because it is extremely difficult for them to consume the nutrients they need in adequate amounts for optimal growth without consuming any animal products.

Advantages:

• Vegetarian diets are typically higher in fiber, lower in fat, saturated fat and cholesterol.
• Vegetarians typically have less risk of CHD, cancer, obesity, high cholesterol and hypertension.
• Vegetarian lifestyles are usually healthier (less smoking, exercise, less alcohol, etc.).

Amy Magnuson, MS, RD